Ez-bar Close Grip Bench Press

Ez Bar Close Grip Bench Press


This exercise involves using an EZ bar to perform a bench press with a close grip, targeting the triceps and chest muscles. The hands are placed closer together on the bar than in a traditional bench press, allowing for greater emphasis on the triceps.

Muscle Group

Equipment Required

Ez-bar Close Grip Bench Press Instructions

  1. Load an EZ bar with an appropriate weight for your fitness level.
  2. Lie down on a flat bench with your feet firmly planted on the ground.
  3. Grasp the EZ bar with a close grip, with your hands no more than shoulder-width apart.
  4. Unrack the bar and hold it above your chest with your arms fully extended.
  5. Lower the bar towards your chest, keeping your elbows tucked in close to your body.
  6. Pause when the bar is just above your chest, then press it back up to the starting position.
  7. Repeat for the desired number of reps.
  8. Rack the bar when you are finished.

Ez-bar Close Grip Bench Press Form & Visual

Ez Bar Close Grip Bench Press

Ez-bar Close Grip Bench Press Benefits

  • Improves cardiovascular health
  • Increases endurance and stamina
  • Burns calories and aids in weight loss
  • Strengthens leg muscles
  • Improves balance and coordination
  • Reduces stress and anxiety
  • Boosts mood and energy levels
  • Can be done outdoors for fresh air and vitamin D

Ez-bar Close Grip Bench Press Muscles Worked

  • Triceps brachii
  • Pectoralis major (sternal head)
  • Anterior deltoid
  • Coracobrachialis

Ez-bar Close Grip Bench Press Variations & Alternatives

  • EZ bar bench press
  • Close grip barbell bench press
  • Close grip dumbbell bench press
  • Close grip push-ups
  • Smith machine close grip bench press